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3 x 3 min AMRAP + 3 min lepo

*Max cal row

*Max reps ropeclimb

*Max rounds 5 x box over burpees + 5 x toes to bars

4 rounds for time of

• 15 jerks at ¾ body weight
• 50 squats

EMOM 12
2 Clean & Jerk

5 Rounds
In 1 minute, 5 x 110kg back squats then max strict pull ups to max out the minute or you break, whichever comes first.
1 minute rest
Then repeat 5 more rounds with 90 kg back Squat and strict pull ups to max out the minute.
Score is total pull ups.
11,8,10,9,7,67,6,7,5,7.

1.) Row x20 cal
2.) DB-snatch (22.5kg) x20
3.) Wallball (20lbs) x20
4.) Rest...

4 Sets:
4 Min at RPE5
2 Min at RPE7
- Rest 3 Min btw sets.

45 Minutes Amrap
21 calorie Row
15 Squat Clean Thrusters (95lb/65lb)
9 Dumbbell bench press ( 30kg pair/17.5kg pair)

9 x 10

For time:
Run 1500 metres
85/60 kg Hang power clean, 30 reps